Transforming Fitness https://transforming-fitness.com Transforming Fitness, Bodybuilding and Sport Sat, 19 Sep 2020 21:35:11 +0000 en-US hourly 1 https://wordpress.org/?v=5.4.2 https://transforming-fitness.com/wp-content/uploads/2020/09/cropped-transformingfitness-ico-32x32.png Transforming Fitness https://transforming-fitness.com 32 32 How many calories you burn in a day https://transforming-fitness.com/how-many-calories-you-burn-in-a-day/ https://transforming-fitness.com/how-many-calories-you-burn-in-a-day/#respond Sat, 19 Sep 2020 21:24:56 +0000 http://transforming-fitness.com/?p=1486 10 daily activities that help you lose weight without even knowing it! All of us watching our weight or trying to shake off a few pounds know the basic rule of weight loss: burn more calories than you consume. But between the temptations you’re trying not to give into and...

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10 daily activities that help you lose weight without even knowing it!

All of us watching our weight or trying to shake off a few pounds know the basic rule of weight loss: burn more calories than you consume. But between the temptations you’re trying not to give into and the disappointing calorie count when you get off the treadmill drenched in sweat, you can’t help but wonder: “how am I ever going to get there?”. But we have good news – everything you do burns calories!

How many calories you burn in a day depends on your weight and level of activity – for instance, a heavier person will burn more calories during the same activity performed by a skinnier person (they also require a greater calorie intake), and so would a person with an active job, like a construction worker or a waitress.

When your goal is to lose weight, however, you need to crank it up a notch. But what happens when you don’t have time to hit the gym? Even if you’re not a workout junkie, you can still shave off some calories just by performing regular daily activities. Find out below how many calories you burn in a day doing mundane tasks, such as brushing your teeth or washing the dishes!

Cleaning

This is a no-brainer for homemakers everywhere: household work can really make you break a sweat. Washing dishes, vacuuming, dusting, mopping the floor, ironing and folding clothes are things some of us do every day, and more often than not, we profoundly resent them. Next time you’re doing household chores and thinking about all the other things you’d rather be doing, think of some 140 calories you could burn in just an hour of cleaning the house.

Shopping

Pushing or carrying around a shopping cart full of groceries is no easy task – especially the part where you have to carry them home and put them away in their designed places. An hour of grocery shopping can burn up to 90 calories while stocking the fridge or pantry with the purchased items will get rid of 26 extra calories per 15 minutes. Also, the same goes for clothes shopping – so shop ‘til you drop.

Sleeping

Getting a good night’s sleep is essential for your health: it gives you better skin, increased productivity, and surprise, surprise – it can help you lose weight. A night of good eight-hour sleep can shave off up to 500 calories!

How many calories you burn in a day depends on how much REM sleep you get (also known as deep-sleep, where dreams occur) – without it, you won’t get the rest you need and your body won’t be able to recharge properly. Also, sleeping in a cool environment can help you burn even more because your body uses energy to warm itself up. However, be careful not to eat or drink alcohol right before bed – it slows down your metabolism.

Personal grooming

If you’re the kind of person that spends too much time in the bathroom or in front of the mirror, there may be an upside to it. Taking a shower, brushing your teeth, doing your hair, even putting on makeup takes energy, especially if you’re standing or moving around a lot. An hour of grooming burns about 68 calories, while a 15-minute shower shaves off an additional 17 calories.

Talking

Carrying a conversation is not as passive as you might think, especially if you’re standing, pacing around or gesturing a lot. Moreover, many of us multitask while we’re on the phone, which can add to the energy you spend during the activity. Talking for an hour, while standing or moving around burns about 54 calories, so next time your mom calls you to ask what you’re doing with your life, consider biting the bullet – a heated conversation will increase your heart rate, which burns even more calories.

Playing with your little one(s)

When we say “little ones”, we refer to any little troublemakers you might have in your house – this includes both children and pets (goldfish and tarantulas probably don’t count). Spending time playing and taking care of them isn’t just fun and rewarding – it can also be quite the workout. Throwing a ball around, giving them a bath, grooming them, feeding them, changing them – all of these burn calories, and bring joy to everyone in the house. Joining your little ones for an hour of playtime can help you burn up to 100 calories, so give them the attention they deserve.

Cooking

Eating healthy isn’t always fun, especially since you have to spend more time in the kitchen than you’d like. But the good part is that while you’re slicing and dicing, blending and mixing, you’re actually using up some of the energy you’ll get from that meal. One hour of cooking can burn up to 70 calories, more if you’re multitasking or moving around a lot.

Kissing

Making out isn’t just for teenagers – physical affection not only improves your general mood and builds intimacy with your partner, but you can make it into an actual workout. A passionate, active session of smooching can burn up to 60 calories in an hour, more if you include petting and rolling around. Try new positions and think sexy thoughts – this will amp up your heart rate and make you burn even more.

Driving

When walking from point A to point B just isn’t feasible, driving can be a not too shabby substitute. While riding the bus or taking the subway does next to nothing, driving a car for an hour can burn about 68 calories. That being said, you should always be a responsible driver – don’t drink alcohol before getting behind the wheel, and don’t perform other activities that could distract you while driving, such as talking on the phone, drinking coffee or smoking.

Desk work

Even if you have a sedentary job, which involves sitting at a desk, writing or using the computer, don’t despair – you’re burning calories just by reading this article! In fact, an hour of desk work, such as typing, studying or writing can burn up to 54 calories. Multiply that by the number of hours you spend at work every day, and you’ve really got something!

Note: The values provided in this article are for a person weighing 150 lbs – a person who weighs less will burn less, and a person who weighs more, will burn more. How many calories you burn in a day also depends on your age, sex, and metabolism.

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Fresh fruit and the low carb diet – how to find the balance? https://transforming-fitness.com/fresh-fruit-and-the-low-carb-diet-how-to-find-the-balance/ https://transforming-fitness.com/fresh-fruit-and-the-low-carb-diet-how-to-find-the-balance/#respond Sat, 19 Sep 2020 20:53:07 +0000 http://transforming-fitness.com/?p=1470 One of the most popular weight-loss diets out there is the low carb diet, which basically means reducing the amount of carbs in your diet. Simple enough, right? Well, not quite. Carbohydrates can be quite elusive, in the sense that not all of them are bad, and even the most...

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One of the most popular weight-loss diets out there is the low carb diet, which basically means reducing the amount of carbs in your diet. Simple enough, right? Well, not quite. Carbohydrates can be quite elusive, in the sense that not all of them are bad, and even the most innocuous foods can be rich in carbs, like certain types of fresh fruit. So, what do we do?

Normally, anyone giving you advice about nutrition would tell you to eat plenty of fresh fruit and vegetables. However, if you want to lose weight and choose to follow a low carb diet, fruits aren’t always your friends. But they are essential to any healthy diet, regardless of your weight loss goals, so… How do we find balance?

Portion control

Portion control is the single most important strategy in weight loss, even for healthy stuff, like fruit and exercise. It’s certainly better to eat a bowl of fresh fruit instead of munching on a candy bar at snack time, but if your bowl of fruit is the size of a salad bowl, you might as well go ahead and eat the candy bar, because the number of calories you’re eating will be roughly the same.

But this depends on the fruit, too, especially on how “sugary” it is. Of course, fruits are a cornucopia of vitamins and antioxidants, so you should try to eat as many as you can, but don’t go overboard thinking “the more the better” – you could make yourself sick, upset your stomach and end up eating more “sugary” calories than you accounted for.

Watch out for sugar content

Speaking of sugar – don’t deceive yourself into thinking fruit is sugar-free. Fruits contain fructose, a simple carbohydrate similar to glucose, which is immediately absorbed into the bloodstream, providing instant energy, and boosting insulin levels. This can be both good and bad. Eating fruit when you’re very hungry and tired immediately satisfies your hunger and makes you feel more energetic.

But simple sugars are those that cause weight gain, and after the momentary satisfaction has passed, you will feel hungry again, possibly more so than before, because of how quickly it is absorbed. Moreover, fruit calories are still calories – a simple banana carries around 100 calories. So, if you’re on a low carb diet, choose your fruits wisely – a good indicator is the glycemic index, which shows how much your insulin levels will rise from eating that particular item.

A more reliable indicator is the food’s glycemic load, which also accounts for the typical serving size of that particular food – for instance, raisins and bananas have similar glycemic indexes, but the serving sizes differ, so their overall glycemic load will be different, too.

Tip: look for fruits recommended for diabetes – these fruits, particularly berries and citrus, are low in sugar and highly nutritious.

Don’t eat fruit as a dessert

Fruits are great as snacks, even for breakfast, because they are satiating and they boost your energy instantly. But because they are rich in fiber, fruit spends quite a bit of time in your system before being digested, and the fructose they contain can cause fermentation in the presence of yeast or bacteria, in your intestines. This can lead to stomach problems, such as acid reflux, bloating, and flatulence.

That is why many nutritionists advise eating fruit on an empty stomach, and not as dessert after a hefty meal, so you can digest them in peace. Also, if you eat them after the meal, you will end up eating significantly less fruit than you would as a stand-alone snack.

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Top 5 easy anti-cellulite exercises to try this summer https://transforming-fitness.com/top-5-easy-anti-cellulite-exercises-to-try-this-summer/ https://transforming-fitness.com/top-5-easy-anti-cellulite-exercises-to-try-this-summer/#respond Sat, 19 Sep 2020 20:47:53 +0000 http://transforming-fitness.com/?p=1462 Make cellulite a thing of the past! Now that we’re in full-blown swimsuit season, extra pounds and unsightly cellulite have no business making us feel self-conscious and ruining our holiday mood. Get your body bikini-ready with these 5 easy anti-cellulite exercises that you can do every day, in the comfort...

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Make cellulite a thing of the past!

Now that we’re in full-blown swimsuit season, extra pounds and unsightly cellulite have no business making us feel self-conscious and ruining our holiday mood. Get your body bikini-ready with these 5 easy anti-cellulite exercises that you can do every day, in the comfort of your own home!

Summertime means vacation, fun and dreams of exotic islands with sandy beaches and refreshing waters. But for many of us, summer also brings about the anxiety and pressure of getting into shape and looking our best in that summer dress or swimsuit we had our eye on. To that end, we have put together a list of the best, easiest and most effective anti-cellulite exercises, so that you can enjoy your vacation and feel good about yourself.

The butterfly plank

This exercise works pretty much every muscle group: your thighs, your legs, your glutes, your abs and your arms. But, most importantly, it works your inner-thighs, which are harder to engage in classic legs & thighs exercises.

You start in a classic plank position, resting on your forearms and keeping your back straight and in line with the rest of your body. Place two pieces of paper under your toes (you can skip this step if you have slippery floors and wear socks for this exercise), and slowly spread your legs apart as far as you can by gliding on the floor, and bring them back together. Do as many reps as you can in 30 seconds, rest, and then do another set.

The frog crunch

Lie on your stomach, your arms and legs spread apart like a frog. Keeping your abs tight, raise your arms and legs from the ground simultaneously, hold for a few seconds, and then come back down. Do about 30 reps, and then hold the position for 30 seconds.

This exercise works wonders for your hamstrings and glutes, and it also engages your abs and back muscles.

The spring & squat

Start from a classic squat position, with your thighs parallel to the ground and your back nice and straight. As you come up from the squat, raise your right leg and kick it back as high as you can, aiming to touch your buttock with your heel. Go back into the squat, and repeat the movement with your left leg. Once you get used to the motion, speed it up a bit and add a little spring to your step to get your blood flowing and burn more calories.

This exercise is great because it’s easy to do and it works all of your leg muscles. If you want an extra challenge, perform the same exercise using ankle weights.

The tabletop leg-raise

Get in a simple tabletop position – on all fours, with your back straight and your abs engaged. Raise your right leg, bending it so that at the top of the movement your thigh is parallel to the ground. You can do a regular leg raise on each leg, for 30 reps, or, for an extra challenge, you can keep your working leg in the top position and thrust it upwards as if you were trying to kick the ceiling with your heel.

This exercise is perfect for you if you can’t (or won’t) do squats, because it engages all the same muscles, with special focus on your glutes and hamstrings.

The candle thrust

While lying on your back, put your legs together and raise them straight up in the air, imagining your ankles are tied together and pulled up towards the ceiling. Lay your hands on your sides for support, and thrust upwards for 30 seconds, without touching the ground between reps.

This exercise is perfect for those with bad knees or joint problems, because it takes the weight and pressure off of them, while still working those glutes, legs, and abs.

If you want to include other anti-cellulite exercises in your routine, remember to choose exercises that target the problem-areas where cellulite likes to nest: thighs, legs and buttocks.

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What is the best way to lose weight? https://transforming-fitness.com/what-is-the-best-way-to-lose-weight/ https://transforming-fitness.com/what-is-the-best-way-to-lose-weight/#respond Sat, 19 Sep 2020 20:19:45 +0000 http://transforming-fitness.com/?p=1459 That is the million-dollar question. And according to the media and the internet, another “right” answer arises every other day – a new magic pill, a revolutionary diet, a state-of-the-art fitness device, all of which promise to be the best way to lose weight. But as you probably already know,...

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That is the million-dollar question. And according to the media and the internet, another “right” answer arises every other day – a new magic pill, a revolutionary diet, a state-of-the-art fitness device, all of which promise to be the best way to lose weight. But as you probably already know, nothing of value is easy to obtain. And being happy with yourself and comfortable in your own body is no doubt, extremely valuable. So, then, we ask ourselves: what is the best way to achieve that?

With the risk of bursting your bubble early on, there is no “best way” to lose weight. In fact, there is no “best way” to do anything, just like there isn’t a “best” movie or a “best” ice cream flavor. However, everyone has a favorite movie, and everyone likes at least one ice cream flavor (unless they’re from another planet or something). So, the good news is, there may be no universal best way to lose weight, but there definitely is a best way for you.

How do you find it? Well, how did you find your favorite ice cream? Or your favorite movie? Or the perfect hair color, tennis shoes, or evening gown? You experimented, you shopped around, you tested and you tried until you found the one that worked for you. The same goes for weight loss. The best way to lose weight is the way that works for you, the way that helps you achieve your goals while keeping you happy and healthy.

What is the best diet for me?

If you have more money than time, the person best qualified to determine the best diet for you is a certified nutrition expert. He can set up a regimen specifically tailored to your needs, goals and state of health. If you have more time than money, you can very well do this yourself, following a few guidelines.

The best diet for you is, first of all, a balanced diet, i.e. a diet that gives you all the macro and micronutrients your body needs to function at full power: protein, carbohydrates, fats, vitamins and minerals. If your body is well-nourished, you will have the energy and motivation necessary to exercise more often and maintain an all-around healthy lifestyle.

But most importantly, the best diet for you is a diet that you enjoy, that makes you feel satisfied after each meal, i.e. a diet that you can keep up for a long time. Starving yourself, being overly restrictive or eating foods you don’t enjoy because they’re “good for you” isn’t going to get you very far. Be fair and kind to yourself and your body and you will be much likely to reach your goals. If you crave a piece of chocolate, have it, and don’t feel guilty about it – but remember, everything you do and everything you eat should be in moderation.

Another thing you can do is invest in a variety of herbs and spices. They will give even the dullest dish of steamed veggies a flavor kick, which will make your meals more satisfying and you will be less likely to compensate with an unhealthy snack later on.

Keeping a food journal might help you be more aware of your eating habits, and it’s a known fact that putting pen to paper puts things into perspective. Also, the way you stock your fridge is crucial in a weight loss diet – it may be hard to resist the smell of fresh-baked doughnuts on your way to work, but you control the temptations in your own home. If you simply don’t buy potato chips, they won’t be there when the urge for a midnight snack comes around.

What is the best exercise regimen for me?

Starting an exercise program can be even more difficult than changing your diet, especially if you’re not an active person. If you’re not used to regular physical activity, even the easiest exercises can be exhausting, which can easily discourage any beginner. But keep in mind that as human beings, our bodies have an extraordinary capability to adapt, so even if the situation seems dire now, your body will find a way, and you will, too.

Just like with your diet, your exercise regimen should be a balanced one. If your aim is to lose weight, your focus should be on doing regular cardio workouts, as well as some strength training. Cardio exercises, such as running, dancing, cycling, even plain walking, get your heart pumping and burn calories, which is the most effective way of getting rid of extra fat. Strength training, like weight lifting and exercises that target and tone specific muscle groups are important as well, because replacing lost fat with muscle burns twice as many calories and will help you reach your goals much faster. Plus, once you get used to being more active, you will actually have more energy and you will feel motivated to keep going.

The best exercises for you are the ones you are willing to and enjoy doing regularly. Start small and work your way up – don’t overexert yourself from the start, because you will be too sore the next day to pick it up again, and you may lose momentum. Don’t just assume you have to go jogging every morning or join a gym, because everyone else is doing it – if you don’t like it, if it doesn’t motivate you, then it’s not right for you. Maybe you like rollerblading or walking your dog, or dancing – find an activity you enjoy doing and do it, whenever, wherever.

After each week, give yourself an extra challenge – gradually make your workouts longer and harder, always acknowledging the progress you’ve made. And don’t forget about rest days – your muscles need to recover after a workout, so give yourself a break every other day.

So, what is the best way to lose weight? With the right diet and the right exercise plan, time and patience are all you need to reach your goals. In the meantime, accept and love yourself for who you are – not for a number on the scale.

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Diet saboteurs in disguise – 5 foods that make you fat https://transforming-fitness.com/diet-saboteurs-in-disguise-5-foods-that-make-you-fat/ https://transforming-fitness.com/diet-saboteurs-in-disguise-5-foods-that-make-you-fat/#respond Thu, 17 Sep 2020 20:55:02 +0000 http://transforming-fitness.com/?p=1473 Anyone who has been on a healthy diet for more than a couple of hours knows the basic rules: no junk food and no sweets. Seems pretty straight-forward. But is it? Ok, so most anything is healthier than French fries, that much we know, but not all healthy foods are...

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Anyone who has been on a healthy diet for more than a couple of hours knows the basic rules: no junk food and no sweets. Seems pretty straight-forward. But is it? Ok, so most anything is healthier than French fries, that much we know, but not all healthy foods are good for you when you’re trying to lose weight. Read below to find out which are the top 5 foods that make you fat!

The line between healthy food and diet-friendly food may be a fine and fickle one, but it’s there, and if you’re really looking to shake off those extra pounds, you have to start paying attention to details. We have put together a list of 5 foods that make you fat, i.e. healthy foods that could really sabotage your diet in the long run. But don’t panic, we also offered suggestions on how to adjust your diet so that you can enjoy all your favorite foods, without having to make drastic cuts.

Salads

Now, I know what you’re thinking – this is ridiculous, all the skinny girls in the movies order salads when they eat out, how can they not be good for weight loss? Well, it’s not that simple. Sure, salads are a healthy choice, especially if they contain lots of leafy greens, such as spinach, or arugula, which are packed with vitamins and minerals. Broccoli and tomatoes are great, too, they’re excellent vitamin C and A sources. So far, so good. But what’s a salad without a little grated cheese and a tasty dressing?

Herein lies the problem. Because it’s a “salad” and therefore healthy and light, we tend to overdo it with the extra toppings and portion sizes. Also, the dressing can double the number of calories in your salad – after all, a mere tablespoon of olive oil, as good for you as it is, carries over 100 calories.

What you can do: Keep your salads simple. Don’t overload them with ingredients, because the calories will add up and it will be hard to control your portions. Also, steer clear of packaged dressings, especially mayonnaise-based ones (yes, we know they’re delicious!) and be careful at how much oil you add to your vinaigrettes. Try using low-fat yogurt as a base to which you can add herbs, spices and lemon juice – that way your salad won’t be dry, but the calorie toll will still remain low.

Nuts

Almonds, cashews, walnuts, and a wide variety of seeds, such as pumpkin or sunflower, are indeed very good for you. They contain so-called “good fats”, aka essential fatty acids, like omega-3 and 9, calcium, iron, vitamins from the B spectrum, and the list goes on. But believe it or not, they are actually caloric bombs in disguise!

The problem with nuts and seeds is that they’re tiny and delicious, and they usually go in a bowl on your desk which you snack on mindlessly and endlessly, because, yes, they can be quite addictive. Almonds, for instance, pack a whopping 576 calories per 100 grams, which definitely qualifies them as one of the 5 foods that make you fat.

What you can do: Always weigh your nuts and seeds, don’t just fill up the bowl and comfort yourself at the thought that they’re healthy, so you can eat as many as you want. Instead of snacking on them and possibly overdoing it, sprinkle a few on our morning oatmeal or on your salad.

Bananas

Bananas are fruits, and you should eat as many fruits as possible, right? Well, sort of. You should eat fruits and vegetables every day, because they’re loaded with vitamins, antioxidants, and natural fiber, and they get digested slowly, so they keep you full longer. But some fruits, such as bananas, also contain a lot of sugars, in the form of fructose, which can add up to a lot of extra calories. One banana has a little over 100 calories, so be mindful of your portions.

What you can do: Eat small portions of fruit throughout the day, as a healthy snack.

Fruit juice

Fresh juice is practically a glass-load of vitamins and it can be a more convenient way to get your daily fruit-dose, especially if you’re not particularly inclined to actually eat them, or if you’re not a fan of the sourness of certain fruits, like kiwi, lemons or oranges. Eating an apple is no big deal, but what about 4? What about 4 or 5 oranges? The calories add up even in juice form, no matter how healthy the ingredients. For instance, a 200 ml glass of apple juice comes pretty close to 100 calories, and if you usually don’t stick to one glass, you might have to reconsider your portions on this one, too.

Also, this applies to homemade, freshly squeezed juice. Supermarket juices often have lower fruit content, and often involve lots of added sugar, which obviously packs even more calories.

What you can do: Reduce your fruit juice intake to 1-2 glasses a day, and make sure you balance your meals accordingly.

Breakfast cereal

Milk and cereal breakfast is an all-time classic, and it’s a healthy and balanced way to start your day. But not all breakfast cereal are the same. The tastiest ones are usually the culprits, because they contain lots of added sugar, fruits, nuts and chocolate-covered goodness. Even oatmeal, which is our go-to diet breakfast, can add up to nearly 400 calories per 100 grams.

What you can do: Like with most things, moderation is key. Cereal, be them wholegrain or otherwise, are basically pure carbs, so you need to control your portions carefully. Pick a smaller bowl and don’t overflow it – it adds up. Also, use skimmed milk or low-fat yoghurt if you want to cut back on calories.

Remember to keep your diet balanced and give your body all the protein, carbs and healthy fats it needs, because that’s the sure-fire way to looking and feeling healthy.

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How to get rid of cellulite https://transforming-fitness.com/how-to-get-rid-of-cellulite/ https://transforming-fitness.com/how-to-get-rid-of-cellulite/#respond Tue, 15 Sep 2020 21:01:21 +0000 http://transforming-fitness.com/?p=1476 5 useful tips for a summer-ready body Orange-peel, cottage cheese, plain old unsightly lumps – whatever you want to call it, cellulite is like a fact of life: almost everyone will have it at some point in their lives. And though the media is trying to convince you you’re the...

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5 useful tips for a summer-ready body

Orange-peel, cottage cheese, plain old unsightly lumps – whatever you want to call it, cellulite is like a fact of life: almost everyone will have it at some point in their lives. And though the media is trying to convince you you’re the only not-perfect one out there, cellulite doesn’t discriminate: famous or not, fat or skinny, young or old, it affects us all the same. The question is: what can we do about it?

Cellulite is a tough one to beat – first off, it’s genetic. Second of all, it has more to do with the way fat is stored than with the actual amount of fat you have in your body: as fat cells get engorged, they put pressure on the connective tissue around them, deforming collagen layers and thus creating the wavy appearance you see on the surface of the skin.

In a nutshell: you know how they say “beauty is skin-deep”? Well, cellulite actually goes deeper than that, so forget about magical creams and serums that promise to melt away the cellulite. So, the question remains: how to get rid of cellulite?

Below you can find 5 tips on how to get rid of cellulite that actually have a shot at working, so before you decide to never put on a swimsuit again, give these a try!

1. Burn and tone

Cellulite is basically a fat gone rogue, so the best way to get rid of cellulite is to burn off that extra fat. Cardio exercises, such as running or swimming are your best bet to slash fat deposits and improve the appearance of problem areas.

But if you really want to see a difference, you’ll need to build some muscle, too. Growing muscle stretches out the skin, significantly reducing visible cellulite. Strong and toned muscles also burn more calories, which eventually leads to a lower fat count. Focus on exercises targeting your problem areas: legs, thighs, abdomen, and buttocks.

2. Massage

If done properly and regularly, anti-cellulite massages can be effective against the orange-peel appearance. However, keep in mind that a proper anti-cellulite massage isn’t as pleasant and relaxing as a regular massage – it can be quite painful, actually. The increased pressure is necessary to get the flood flowing in the deeper layers of the skin and gradually smooth out the lumpy tissue.

3. Improve circulation

Fat-burning hormones travel like everything else in our body – through the bloodstream. In areas where we naturally store more fat (which are also the areas preferred by cellulite), such as the thighs and buttocks, circulation is poorer, because blood vessels are smaller and compressed further by the excess fat. So, it is fair to assume that in order to get rid of cellulite, we need to improve blood flow to the respective areas.

Improving circulation can be achieved in many ways: being physically active (even walking counts!), drinking coffee (caffeine widens blood vessels, allowing blood to flow more easily), taking alternating cold/hot showers, avoiding extremely tight clothing, and so on.

4. Exfoliate

No, you can’t exfoliate fat away, no matter how hard you try. But exfoliating gels and creams, as well as luffas and sponges, stimulate local circulation and can have similar benefits to a low-impact massage. Exfoliating regularly can also make the skin appear brighter and healthier, contributing to an overall improvement in appearance.

5. Give up unhealthy habits

That includes smoking, alcohol, not getting enough sleep, eating junk food, and sitting at your desk all day. The mechanics behind them are complex, but, in a nutshell:

smoking builds up toxins in your body, and messes with your metabolism and hormones; it does suppress appetite, but your body eventually adjusts to the new rhythm and before you know it, nicotine won’t be enough to sustain your “happy” state, and cravings will start to appear, to pick up the slack. Never mind that it causes premature aging and makes your skin worse, with or without cellulite;

excess alcohol consumption leads to dehydration, bloating and water retention, and it packs a hefty caloric intake, which adds up in time;

sleeping is very important for many processes in your body, including weight loss; sleeping burns calories, and without it you will put on weight which will aggravate the appearance of cellulite;

junk food and processed foods, in general, are problematic because of their saturated fat content (i.e. the “bad” fat that sets up camp on your hips and thighs) and large amounts of salt, which we know encourages water retention and makes us appear heavier than we actually are. Moreover, processed and refined foods are digested quickly, burning next to no calories in the process, and they don’t keep you full for longer, which leads to more unhealthy eating., which in turn leads to more fat and more cellulite.

If you want to know how to get rid of cellulite, the truth is there is no sure-fire way. Every person is different and so are their bodies – they react and adapt differently. But if you change your lifestyle and follow these 5 steps religiously, you will certainly notice a positive change, not only in the appearance of cellulite but in your entire body.

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A balanced weight loss regimen https://transforming-fitness.com/a-balanced-weight-loss-regimen/ https://transforming-fitness.com/a-balanced-weight-loss-regimen/#respond Thu, 10 Sep 2020 21:15:36 +0000 http://transforming-fitness.com/?p=1479 How to lose weight without losing your head What exactly is a “balanced weight loss regimen”? The most common mistake people make when they’re desperate to get rid of their extra pounds is to go on a really drastic diet, with no exercise, thinking that way they’ll solve the problem...

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How to lose weight without losing your head

What exactly is a “balanced weight loss regimen”? The most common mistake people make when they’re desperate to get rid of their extra pounds is to go on a really drastic diet, with no exercise, thinking that way they’ll solve the problem faster. They usually wake up a couple of months later, hungry, unhappy and weighing the same, or possibly more. If you’re one of those people, don’t worry, you’re not alone!

A balanced weight loss regimen involves treating the process like a marathon, not a sprint. Your body functions by a certain schedule and order – if you tamper with it, it will work against you, but if you nurture it, you will get the results you’re looking for. Here are 5 important guidelines for a balanced weight loss regimen, which will help both you and your body be in the best shape possible.

The pounds you take down should stay down

Going on a crazy, extreme diet, because you don’t think you have the time or discipline to actually change your lifestyle won’t get you the results you seek. Severe, restrictive diets only work for a short period of time, and traumatize your metabolism and digestion. When you go back to your regular eating schedule, your body will go into overdrive and make supplies in the event of another “famine” like the one you had just put it through. You will put on the weight you worked so hard to take down in no time, and you will end up feeling miserable.

Instead, take it slow and steady to achieve long-lasting results. Only go on a diet you can sustain for a long period of time, or you will find yourself back to the drawing board before you know it.

Going to the gym may not be so bad

We all have a bit of a gym-phobia: it’s either too expensive, or too time-consuming, or too embarrassing. First of all, no matter what size you are, there is absolutely no shame in strutting about in your workout clothes at a gym packed with people who, by the way, are there for the same reason you are. If you’re too squeamish to go alone, find a friend to accompany you.

Second of all, spending time and money might be the incentive you need to actually show up and do your best, because we all know how easy it is to skip out when you work out at home. While you’re at it, you might learn some tips and tricks, even make some new friends.

However, if the gym idea still doesn’t work for you…

Find a form of exercise you’re comfortable with

Whether it’s swimming, dancing, walking or jumping up and down, any form of physical activity is better than nothing. Maybe you can’t afford a gym membership, but you have a volleyball in your closet, your neighbor’s daughter has a jumping rope, or maybe your friend has a dog you can walk. Find your resources and take advantage of them – it won’t cost you a thing, but the benefits will be priceless.

The important thing is to enjoy what you’re doing. Accept that there will be some pain at first before you get used to it, but ultimately, you should have fun and enjoy yourself. If nothing else, it will take your mind off hamburgers and cookies for a while.

Don’t just count calories, count nutrients

You’ve seen athletes and models keep tabs on what they eat, checking out food labels like there’s a treasure map on them. What they’re actually doing is counting calories and making sure they don’t exceed a certain amount. This is a good idea, but as a beginner, you should first focus on counting nutrients, i.e. vitamins and minerals. There’s nothing more dangerous going on a new diet than not getting all the nutrients your body needs to function properly.

A balanced diet should provide you with adequate amounts of vitamins A, C, E, K and vitamins from the B spectrum, iron, calcium, magnesium, zinc, manganese, potassium, selenium and other nutrients. You should especially watch out for vitamin B12, which can only be obtained from animal products, such as meat or eggs. If you choose to go on a vegetarian diet, you will need to take B12 supplements.

Always leave yourself room to cheat

Even though losing weight is all about discipline and restraint, you don’t need to torture yourself and deprive yourself of your favorite foods. The whole experience will become an unpleasant burden for you, and you might be tempted to give up sooner or later. Instead, give yourself permission to have a piece of cake or a slice of pizza from time to time, or even establish a weekly “cheat-day”, when you can eat whatever you want.

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Weird foods for weight-loss https://transforming-fitness.com/weird-foods-for-weight-loss/ https://transforming-fitness.com/weird-foods-for-weight-loss/#respond Sat, 05 Sep 2020 21:17:30 +0000 http://transforming-fitness.com/?p=1483 Top 5 unexpected fat-burners We all know the classic recipe – a healthy diet and plenty of exercises. But what happens when we’ve tried everything and the extra pounds just don’t seem to come off? If conventional methods didn’t work for you, try the more unconventional – 5 weird foods...

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Top 5 unexpected fat-burners

We all know the classic recipe – a healthy diet and plenty of exercises. But what happens when we’ve tried everything and the extra pounds just don’t seem to come off? If conventional methods didn’t work for you, try the more unconventional – 5 weird foods for weight-loss guaranteed to make a difference.

Oil or sugar water

According to Seth Roberts, an American psychologist who invented the Shangri-La diet, drinking 1-3 tablespoons of sugar water or 1-2 tablespoons of olive oil between meals reduces your appetite and helps you consume fewer calories during the day.

Cinnamon

Cinnamon has many health benefits, but it’s also one of the weird foods for weight-loss that actually work. Cinnamon has the unique capacity to imitate the activity of insulin within the body, thus lowering blood sugar levels, and speeding up your metabolism. Nutritionists suggest you take a tablespoon of cinnamon in a cup of water each morning before breakfast for the full effect.

Ice water

By drinking 8-10 glasses of ice water a day you can end up burning up to 500 calories a day. The reason? Your body needs energy to bring the water to body temperature, so it will burn calories in the process. It may be a weird way to lose weight, but it can prove quite effective.

Vegetable juice

Freshly squeezed vegetable juice before every meal can help you reduce your calorie intake, according to a study from the University of Pennsylvania. Drink a glass of spinach, carrot, ginger and apple juice every morning before breakfast, and you will end up eating up to 135 calories less.

Cabbage soup

One of the oldest weird foods for weight-loss known to man, cabbage even has an entire diet based on it, where you eat nothing but cabbage soup for two weeks. It contains tartaric acid, which prevents sugar and carbohydrates from being converted into fat. However, don’t use this diet for more than a couple of weeks at a time, because you could get severe vitamin deficiency.

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Home gym equipment https://transforming-fitness.com/home-gym-equipment/ https://transforming-fitness.com/home-gym-equipment/#respond Wed, 26 Aug 2020 21:27:26 +0000 http://transforming-fitness.com/?p=1490 5 basics for at-home workouts While going to the gym 3 times a week is something you tell yourself you’re going to do every other month, there are always excuses: it’s too expensive, too far, you feel self-conscious in front of other people, etc. But what if you brought the...

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5 basics for at-home workouts

While going to the gym 3 times a week is something you tell yourself you’re going to do every other month, there are always excuses: it’s too expensive, too far, you feel self-conscious in front of other people, etc. But what if you brought the gym to you instead?

Working out isn’t fun for everyone. Besides the extra pounds we constantly obsess over, some of us deal with all sorts of fears and insecurities, which can make going to the gym daunting and intimidating. If the gym is a no-go for you, here are 5 pieces of home gym equipment to help you set up a comfortable, yet efficient weight loss environment.

A set of dumbbells

Dumbbells are the most accessible pieces of home gym equipment you can include in your fitness regimen. They add variation and difficulty to your exercises, depending on their size and weight. They come in sets of two, weighing between 5 and 100 pounds each, and exercises are performed holding one in each hand.

Using dumbbells helps you work out your upper body strength, as well as engaging multiple muscle groups at a time. As a beginner, you should start with lighter weights and work your way up.

Gym mat

A good gym mat is a necessity for any home-athlete in the making – “love the pain” doesn’t refer to back injuries and carpet burns. You can find them in a variety of sizes, colors, and designs. The most popular varieties are yoga mats, which are thin and compact and made of rubber and latex. They are quite versatile, but they can be quite pricy.

Pick your gym mat according to your budget and available space, as well as the type of workout you’re going for – but don’t spend too much money on this item, it’s not going to burn calories for you.

Jump rope

The jump rope is a fun and useful addition to your home gym equipment – it’s also cheap, compact and easy to use. Jump rope exercises make for great cardio, they improve balance and coordination and they also bring back some childhood nostalgia. You can find them at any department store – the ones you find at gym equipment stores can be more expensive.

Ankle weights

Ankle weights are great for those who prefer jogging, cycling or even dancing – they increase the level of difficulty without hindering mobility, and they are much safer to use than other free weights (it’s harder to drop an ankle weight on your foot than a kettlebell). They are also quite versatile, as they can be used both indoors and outdoors, depending on your preference.

Make sure you adjust them properly so that they fit snuggly and comfortably on your feet and keep them (and all other home gym equipment) clean.

Resistance band

In the absence of complex workout machines, a resistance band is a perfect addition to your home gym. They are among the cheapest home workout equipment, but also the most versatile – they can be used for both your upper and lower body, including arms, legs, and chest.

You can find them in a wide variety of colors, designs, and resistance levels, which can make you break more or less of a sweat.

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Crank up your metabolism https://transforming-fitness.com/crank-up-your-metabolism/ https://transforming-fitness.com/crank-up-your-metabolism/#respond Sat, 15 Aug 2020 21:32:26 +0000 http://transforming-fitness.com/?p=1493 5 basic tips on how to burn more calories, faster Hydrate Ok, you’re probably tired of hearing how drinking water is good for this and good for that, but in terms of speeding up your metabolism, water indeed does the trick. Not only does it stimulate digestion, it can actually...

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5 basic tips on how to burn more calories, faster

Hydrate

Ok, you’re probably tired of hearing how drinking water is good for this and good for that, but in terms of speeding up your metabolism, water indeed does the trick. Not only does it stimulate digestion, it can actually stimulate weight loss. Drinking water can increase your metabolic rate up to 30% for the next hour or so, which will help you burn more calories, faster. Plus, drinking water before meals reduces your appetite, automatically reducing your calorie intake.

Spice it up

You may not be a gym-nut, but you too should “love the burn”… in your food! Capsaicin, the main component in chili peppers (include all kinds of spicy peppers here, in fresh or ground form) is like a gas pedal for your metabolism. Eating spicy foods stimulates digestion and slightly numbs up your appetite, but most importantly, it gives your body a boost to burn more calories, faster.

Load up on protein

You may be tempted to avoid eggs and meat when you’re on a diet, but the truth is that protein is what sets your metabolism in motion and turns fat into muscle. Your body will burn more calories, faster throughout the day if you have a hard-boiled egg and some goat cheese for breakfast. Also, unless you’re a vegetarian, you can also add some lean meat to your diet, such as chicken or turkey, without all the added greasy and salty sauces, of course. Eating more protein will also prompt you to eat fewer calories for the rest of the day.

Get plenty of sleep…

Not as in spend all day in bed, but a good night’s sleep can do miracles for your health and overall demeanor. Believe it or not, your body actually burns calories while you’re asleep, so not getting enough sleep can actually cause imbalances in your metabolism. That is why you should eat at least 2 hours before you go to bed so that your body isn’t busy digesting instead of keeping you in shape.

… and enjoy your coffee the next morning!

Your morning cup of coffee does more than make you feel more alert after you’ve woken up. The caffeine in it stimulates blood flow and heart rhythm, which in turn encourages your body to burn more calories, faster. Coffee also contains powerful antioxidants, and along with the caffeine, they make a fast and efficient calorie-busting team. The same goes for green tea, which contains smaller amounts of caffeine (often referred to as theine, which is the same thing), but more antioxidants.

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